2021 Alcatraz Triathlon - 12 week INTERMEDIATE
Rachel Sears CasantaAll plans by this Coach
Get ready to tackle one of the world's most challenging and most famous triathlons! This training plan is designed to prepare you, an advanced beginner to intermediate level triathlete, to successfully 'escape' in 12 weeks.
This is more than a training plan! Your program includes support from Hypercat Racing coach, Rachel Sears Casanta for your training plan questions along the way. Even if you have never been to San Francisco, you will arrive race week feeling confident and ready to conquer! You will also receive weekly e-newsletters specific to your training and preparation for Alcatraz.
Plan to commit approximately seven to eleven hours per week to training. The plan schedule is structured with one to two workouts per day, six days per week: three swims, two to four bike rides, and three to four runs. Training is periodized with progressions in distance and intensity so that you will be ready to escape strong and confident on race day.
The plan includes a 30+ page training plan reference guide. Also included in the reference guide is a swim pace chart, equipment checklist and comprehensive collection of course tips for the swim, bike run and both transitions. In addition, an extensive bike course hints and tip are also included.
Regular benchmark sessions in swim, bike and run are schedules at regular intervals over the course of 12 weeks so that you can gauge your progress. There is also a strength training program included in the plan. Our group coach support through our Facebook group and email communications are insurance to help you get the most from your training time and your money!
Your training plan will be delivered via TrainingPeaks. A 'basic' TrainingPeaks account is included with the purchase of this training plan.
The cost of this program is less if you purchase directly via: https://hypercatracing.trainingtiltapp.com/Store/12-week-alcatraz-triathlon-training-program.
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.Still have questions about this plan?